8 Stretching and Balancing Exercises for Seniors

As you get older, it’s important to make time for stretching and balancing exercises. “Older adults tend to shuffle their feet a little more,” says Virtua Fitness Center personal trainer and medical integration coordinator, Lauren Domzalski, ACSM, CPT. “But, if you work to keep full range of motion in your joints, it helps you take longer strides and prevents you from tripping and falling over your own feet.”

Falls are more serious in your senior years since bone density decreases as you age. It leaves you at greater risk for fractures if you take a spill. To strengthen your balance, Domzalski recommends that older adults aim for 60 minutes of activity (like walking, tai chi or chair yoga) daily and perform the following stretches and exercises.

1. Doorway stretch Stand in a doorway and brace your forearms against the doorframe. Keep both arms at right angles—your body should look like a football goal post. Place one foot in front of you and one behind so they're in two different rooms. Push your front leg through the doorway and hold 20-30 seconds per side.

2. Calf stretchFacing the wall, stand about 3 feet back and put your right foot behind you with toes facing forward. Keep your heel on the ground and lean forward with your right knee straight, arms on the wall if you need for balance. Hold for 30 to 60 seconds per side.

3. Shoulder rolls
Sit tall with feet flat on the floor. Roll your shoulders up, then back, down, and forward in a smooth, circular motion for 5 to 10 reps (repetitions). Repeat in the other direction.

4. Knee to chestLie on your back with your knees bent and your feet flat on the floor. Bring one knee to your chest. Keep your lower back pressed to the floor. Hold for 15 to 30 seconds. Lower the knee to the starting position and repeat with the other leg. Do 2-4 reps on each side.

5. Ankle rolls Stand on one foot. Raise the opposite foot a few inches off of the floor. Rotate your raised ankle in a circle in one direction, 10 times, and then change directions. Switch legs and repeat.

6. Heel-to-toe walking Position the heel of one foot just in front of the toes of the other foot, almost touching. Focus on a spot in front of you and keep walking slowly in a line for 20 steps.

7. Sit to standSit in the middle of the chair. Place hands on opposite shoulders with arms crossed in front of your chest. With feet flat on the floor and a straight back, rise to a full standing position and then sit back down again. Do 10-15 reps.

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